Sharks- CW
Written for scy
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
6 x 50 @ 1:00 odds are fist free drill br 3 (fist drill, "not a claw, not a claw...not a claw, fist drill"); evens are 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20- 25 kick on back build to FAST, 50 choice drill
1 x 400 @ 6:00- swim/NO FREE by 100's, build even 25's to FAST turn
15 x 50 in sets of 3 as follows:
2- swim/kick on back by 25's @ :50
1- swim free/NO FREE by 25's @ :40
1:00 rest after #15, check HR
12* x 200 as follows:
1&2- swim free br 3 @ 2:30 (even rounds with snorkel), desc 1-2 if you can
#3- swim 100 IM, kick last 100 your choice (on back or with boards) @ 3:00
No rest between sets of 3, check HR after #12.
* If you'd like to go more than 12, go ahead
150 easy drill/kick on back by 25's = 5100 scy
Try to stretch a little tonight. Tomorrow morning at 7:30 a.m. at All Hands Pool- I can't wait to get back to training. Thanks for making time to swim today- have a great day!
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